Wednesday, October 20th 2021

CrossFit Bielefeld – CrossFit KIDS

Warm-up (No Measure)

Snake’s Tail: The group will line up single file and place their hands on the shoulders of the person in front of them. On the word „GO,“ the person in the front of the line tries to catch the person at the back of the line. The line cannot come apart. Rotate the group from front to back or back to front for each round of play. Once the group has caught their own tail once or twice, have them try to catch the tail of a different „snake.“ Variation: split the group into two teams and the first team to catch their ‚tail‘ gets to assign 10 Air Squats to each member of the other team.

Weightlifting

A: Metcon (Weight)

Power Clean

5 x 2 reps

Metcon

B: Metcon (Time)

„Helen“

3 rounds

200m Run

21 KB Swings

12 Jumping pull-ups

Extra Accessory

Metcon (No Measure)

Weighted Hollow Body: Place a 2.5lb or 5lb plate on the top of the feet and attempt to hold a hollow body position for max time.